Here is a challenge that I did at the end of my Saturday morning circuit class. Due to the large numbers who take part the challenge uses minimal kit, so once again all you need is a weight plate (5-10kg) and an exercise mat. 6 exercises make up the challenge with you spending a minute on each completing as many repetitions as you can. You work through all 6 exercises twice without any rest, so the whole challenge lasts for 12 minutes. Below are the exercises used.

Squat to press: Hold the plate at chest height. Perform a normal squat and as you stand up press the plate above your head.

Burpee: From a standing position place your hands on the floor and kick your legs back to full extension before jumping your legs back in and standing back up to your start position.

Press up: Perform a normal press up with your hands slightly wider than your shoulders. If you cannot do full press-ups then complete your reps on your knees.

Alternating lunges: Hold the weight at chest height and perform alternating leg front lunges. Each lunge counts as 1 rep.

Alternating leg squat thrusts: From a press up position bring one knee up towards your chest and then switch legs. Complete the reps as fast as you can. Each time your knee comes into your body this counts as 1 rep.

Weighted crunch: Lie on your mat with your legs up in the air and knees bent. Hold the weight plate above your head and crunch up. Reach the plate above your knees before returning to the start position.

Once you have completed the 12-minute challenge count your reps up to give you your challenge score.